Feeling tired after runs

[Bridget12345]

Hi all, I graduated in June and always complete 4K in just over 30 minutes and I am now trying to complete some 5k runs. However after the 5k runs my body feels like I’ve done a marathon and not in a good way. Is this normal to feel so tired after a run. I’m stretching before and after and keeping myself hydrated and having at least 2 days rest. I was wondering is it because I’m fairly new to running, oh and I’m 49. Thanks Bev

[nowster Graduate]

What time of day do you typically run?

[Bridget12345 Graduate in reply to nowster]

Hi ya, about 7ish last night, although it can be anytime really. I could monitor it when I feel really achey and tired.

Bev

[Newbie59 Graduate]

Hi Bridget, I wonder if you are jumping from a 4k run to a 5k run in one go? The admin people recommend a 10% increase so you would gradually move up in distance or time. So, run for 30 mins, then 33 mins and so on.

I graduated at the end of June and am still running 4k in 30 minutes, now only running twice a week to maintain that. I feel tired if I don't take two or three rest days in between, and perhaps that is down to age, being in mid 60s.

[Bridget12345 Graduate in reply to Newbie59]

Hi ya, thank you for your reply. I will try gradually increasing my time rather than distance 👍

[IannodaTruffe Mentor]

Do you eat a good varied balanced diet? It will help.

Do you do any strengthening exercises? Building up the rest of your body will help you improve your fitness quicker than running alone.

We all come to C25K with different fitness levels and so obviously by the time we get to run 5ks on a regular basis we are not all at the same fitness level, so it will be tougher for some than others.

The more you do it, the easier it becomes.

You might possibly have highlighted another issue, such as anemia, or some other deficiency and if it persists it may be worth getting checked out by your GP.